Thursday, September 28, 2017

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 6:00
3 strict pull-ups => 6 push-ups => 9 blocked squats
Forward roll => handstand hold/attempt => handstand walk or bear crawl
Speed ladder => 3 broad jumps => 10 one-legged hops, each leg
50-meter high-knee skip => 25-meter side shuffle left => 25-meter side-shuffle right

FOCUS:
Squat – what do we mean by knees out?

GET READY:
2x
10 Cossacks
1:00 – bottom of the squat

WORKOUT:
4 rounds
400-meter run
20 squats

SKILL:
3x
10 toes-to-bar or hanging leg lifts
10 skaters

MOBILITY:
1:00 each side – calf stretch
1:00 each side – couch stretch